Kettlebell Swings | CrossFit Durham - Part 4
410 W Geer St, Durham, NC 27701 (919) 907-1233

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kettlebell swings

Out Of Touch

WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week Metcon: “Helen” 3 Rounds Run 400m 21 KB Swings (52/35) 12 Pullups
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New Year’s Day 2015 “Deck of Cards”

WOD “Deck of Cards” Number represents repetitions (Face cards = 10, Aces = 200m Run) Suit represents the movement. Hearts = Burpees Diamonds = Sit-Ups Spades = Kettlebell Swings Clubs = Goblet Squats Cards are flipped over one at a time. Entire class completes the repetiti
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12 Days of Christmas

Holiday Week Schedule Christmas Eve – No evening workouts Christmas Day – WOD at 10am Friday, 12/26 – WODs and Bootcamp at 9 and 10am Saturday/Sunday – Regular Schedule WOD “12 Days of Christmas” 1 – Burpee Pullup 2- Turkish Get Ups 3- Knees to Elbows 4- Wall Ball 5-
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Tell Her About It

Thanks to everyone who came to the Holiday Party last night! WOD  Skill/Strength: Take 20 minutes to make up a missed segment from the past week Metcon: Teams of 2 AMRAP 20 minutes 10 Push Presses (115/80) 10 Kettlebell Swings (53/35) 10 Box Jumps (24/20) Partners complete full rounds
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Round and Round

WOD Skill: EMOM for 8 minutes: 2 Power Cleans from 1st position 2 Full Cleans from 1st position Use 50% 1RM Metcon: 7 rounds: 10 Power Clean (95/65) 10 Kettlebell Swings (70/52) 100m Run Rest 1 minute between rounds
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Thanksgiving 2014

WOD Lumberjack 20 For time: 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 2/1.5 pood Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box Jumps, 24/20 in Run, 400 m 20 Dumbbell Squat Cleans, 45/30 lbs Run,
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Love To Eat Turkey

LAST DAY to drop off your cash donation so that we can purchase Thanksgiving Turkeys to be provided to the Food Bank of Central and Eastern NC. CFD will match every dollar donated by our athletes so we can provide as many turkeys as possible to those who need them. WOD Strength (done
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Bang Your Head

Did you sign up yet?  We’re holding a CrossFit Total on Saturday, December 6th to finish the new programming cycle.  Read more WOD Skill: EMOM for 4 minutes: 2 – 2nd position Snatch Pull 1- 2nd position Snatch. Then go directly into EMOM 4 minutes: 2 Snatch Pull 1 – Snatch
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Kiss Me Deadly

Did you sign up yet?  We’re holding a CrossFit Total on Saturday, December 6th to finish the new programming cycle.  Read more WOD Strength: Take 20 minutes to make up a missed strength segment from the past week Metcon: In teams of 2, AMRAP in 15 minutes: 20 Calorie Row, 40 Burpees 3
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Helen Meets Grace 2014

TODAY is the “Helen Meets Grace” WOD during our 9 and 10am classes to support Breast Cancer research!  Everyone is welcome to WOD today, but we hope you will also consider donating or starting your own fundraising page to support this worthy cause.  You can do that here WOD in teams o
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